Seared-Baked White Fish with Beet Salsa
This seasonal fall recipe comes from Martha Rose Shulman, author of “The Very Best of Recipes for Health.”
As she wrote in The New York Times, “The sweet crunch of the apple contributes texture and juice to the tangy/pungent salsa, which is delicious with all sorts of foods, not just fish. If you're vegetarian or vegan, try it with grains; it's especially nice with red quinoa.”
Advance preparation: Roasted beets will keep for 3 or 4 days in the refrigerator. The salsa can be made a day ahead.
For the beets
Peel the beets, quarter them, and drizzle with olive oil. Wrap in foil or parchment and roast on a pan at 350-375 degrees F just until they're tender through (30 to 90 minutes, depending on size and age).
For the salsa
3 medium or 4 small beets, preferably a mix of golden, Chioggia and red, roasted, peeled and cut in very small dice (smaller than 1/4 inch) (about 1 cup very small dice)
2 to 3 serrano or jalapeño chiles, minced
1/4 cup chopped cilantro (more to taste)
Salt to taste
2 tablespoons fresh lime juice (more to taste)
2 tablespoons minced shallot or chives (optional)
1/2 small tart apple, cored and cut in very small dice (smaller than 1/4 inch)
2 tablespoons extra virgin olive oil
For the fish
Salt and freshly ground pepper
1 tablespoon organic extra virgin olive or macadamia nut oil
Juice of 1 lime
- Combine all of the ingredients for the salsa in a medium bowl. Stir together, taste and adjust salt. Set aside for 30 minutes or longer.
- Preheat the oven to 400 degrees. Season the fish with salt and pepper. Heat a heavy ovenproof skillet over high heat and add the oil. Tilt the pan to film the bottom. Add the fish fillets and cook for 1 minute, or until you can easily slide a spatula underneath and turn the fish over (you may have to do this in two batches so that you don't crowd the fish).
- Turn the fish over and place in the oven for 5 to 10 minutes, depending on the thickness of the fillet (5 minutes per 1/2 inch thickness), until the fish is opaque and can be pulled apart with the tines of a fork. Remove from the heat and transfer to plates or a platter. Squeeze lime juice over each piece of fish and serve, garnishing each serving with a generous spoonful of salsa.
Nutritional information per serving: 256 calories; 11 grams fat; 2 grams saturated fat; 3 grams polyunsaturated fat; 6 grams monounsaturated fat; 65 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber; 141 milligrams sodium (does not include salt to taste); 28 grams protein